Have a Heart to Heart With Dad on Father’s Day

by Kac Young PhD, ND, DCH  

How do you celebrate your dad on Father’s Day?  79.1 million people will celebrate dad with a barbecue.[1] There are two ways to show dad how much you love him: One is by grilling up a bunch of marinated steaks, baked potatoes packed with butter and sour cream and a big sugary cake and ice cream for dessert. The second is to prepare a heart-healthy backyard feast using a reduced sugar and salt barbecue sauce recipe, chicken and shrimp instead of red meat, baked potatoes with non-fat sour cream and butter substitute, a hearty green salad with low fat dressing and fresh fruit or frozen yogurt for dessert.  One way says, “Enjoy today, but there may not be a tomorrow;” and the other way says, “Dad, I love you and want you to be around for a long, long time.”  Which message will you send to your dad this coming June?

If you’ve never thought about food as a token of love, you’re not alone.  Generally, we don’t think about heart disease until it smacks us upside the head. From experience, I can tell you a heart attack is no fun and we can prevent 90% of all heart disease if we change the way we eat. Switch out red meat for white meat chicken or turkey breast, pork loin, fish or shrimp. Use low fat and low sugar sauces and dressings and stay away from the buttered biscuits, butter-drenched corn, and pies, cakes and ice cream desserts. Choose food that enhances the body and provides vitamins and nutrients instead of fats, sugars and salts.

Here are a few recipes you can choose to start moving in the right direction for better heart health, not only for Dad, but for yourself, too.

Bottled condiments, like barbecue sauce, are famously high in sugar and sodium. A little sugar and spice is definitely necessary, but some of the store-bought brands get carried away. If you do shop for BBQ sauce, check labels for ingredients you recognize. It’s best to use these homemade versions to add sizzle to chops, chicken, fish and veggies at your next cookout. The best part? You control the ingredients. You can make them ahead and refrigerate.

Quick Draw BBQ Sauce

This sauce is delicious and fast. That’s why I called it Quick Draw!  Make it and enjoy it in less than ten minutes if you chop fast.

Ingredients:

Non fat Canola spray

1 small onion, diced
1 garlic clove, minced
1/4 cup apple cider vinegar
1/4 cup Dijon mustard
2 tbsp firmly packed brown sugar
2 tbsp cup honey
1 teaspoon black pepper
1 teaspoon Worcestershire sauce
1/4 teaspoon ground red pepper

Directions:

Spray a pan with non-fat spray. Sauté onion and garlic about 3 minutes or until tender. Stir in vinegar, water, and remaining ingredients; bring to a boil. Reduce heat. Simmer, stirring occasionally for about 10 minutes.  You can store this in your refrigerator for up to 1 week. Perfect make-ahead recipe.
Easy Honey Mustard Barbeque Sauce

Ingredients:

3/4 cup honey
1/2 cup yellow mustard
1/4 cup white vinegar
1/4 tsp salt
1/4 tsp black pepper

Directions:

Combine the honey, mustard and vinegar in a heavy medium saucepan and bring to a boil. Simmer the sauce over moderate heat, stirring occasionally, until it is slightly thickened, about 5 minutes. Season the sauce with salt and pepper. Cook the sauce completely without burning.  Cool and then transfer barbecue sauce to a jar. Store for a week to 10 days in the refrigerator.

Peachy Mustard Barbeque Sauce

Ingredients:

2 tablespoons neutral-tasting oil, such as grape seed, canola  or avocado

6 cloves garlic, smashed
2 tablespoons low sodium tomato paste
1 slightly heaping tablespoon chili powder
1 tablespoon paprika
1 teaspoon crushed red pepper
1/4 teaspoon ground allspice
Pinch ground cloves
2 cups low sodium ketchup
2 cups water
1/2 cup apple cider vinegar
1/4 cup dark molasses
1/8 cup firmly packed dark brown sugar
1 tablespoon kosher salt
1 tablespoon reduced sodium soy sauce
1 tablespoon Worcestershire sauce
2 teaspoons English-style dried mustard
1 teaspoon freshly ground black pepper
1 bay leaf

Directions:

Heat the oil in a medium saucepan over medium heat. Stir in the garlic, tomato paste, chili powder, paprika, red pepper, allspice, and cloves and cook, stirring, until paste is dark red, about 3 minutes. Add the ketchup, water, vinegar, molasses, brown sugar, salt, soy sauce, Worcestershire, mustard, black pepper, and bay leaf. Adjust the heat to maintain a gentle simmer and cook until the flavors come together, about 30 minutes. Remove and discard bay leaf before using. This will keep for 2 weeks in the refrigerator.

Apricot Julep BBQ Sauce

 Ingredients:

3 tablespoons  butter substitute (I Can’t Believe It’s Not Butter Light, or Smart Balance Light)
2 tablespoons minced onion
2 cloves garlic, minced
3 tablespoons cider vinegar
1/2 cup whole-grain mustard
1/4 cup Dijon mustard
3/4 cup low sugar apricot jam or low sugar preserves
1 tablespoon bourbon
1/2 teaspoon kosher salt

Directions:

Melt the butter substitute  in a saucepan over medium-low heat. Add the onion and garlic and cook until translucent, about 3 minutes. Add the vinegar and boil until almost completely reduced and the mixture looks like wet sand, about 4 minutes. Whisk in both mustards and the jam or preserves. Simmer, whisking, until jam melts, about 1 minute. Remove the pan from the heat and stir in the bourbon* and salt.

*The bourbon is added at the end—uncooked—to give a kick to the sauce. This blend goes well with pork but is also a good finisher for chicken or shrimp.

The best news of all is that this Father’s Day you could be one of the 79.1 million people who choose heart health and long life for your entire family.

Kac Young , a former television director and producer, has earned a PhD. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and great taste. Traditional recipes are turned into heart-healthy meals that anyone can make. The health results are outstanding. 

 While earning her PhD. in Natural Health and a Doctorate in Naturopathy, she completed 36 courses in nutrition from Baylor University.

Have a Heart Healthy Mother’s Day.
by Kac Young PhD, ND, DCH

For fun, I Googled “Mother’s Day Menus” and discovered that most of the recipes were highly unsupportive of heart health. One of the nicest things we can do to honor our mothers, and be honored if we are a mother, is to cook a heart healthy meal to show how much we value “Mom.”

Say “I love you,” with a meal that promotes heart health and tells her you want her to be around for a long, long time.

Part One of this article is filled with ideas for cooking for mom. Part Two contains suggestions for ordering heart healthy in a restaurant or at a brunch buffet. They can help you stay healthy.

Part One: Cooking with Love for Mom:
If you are making dinner or a brunch for Mom then please choose a meal that features a low fat main dish and sides that will keep her heart healthy.

Suggested menu: Heart Easy ™Roasted Citrus Chicken; Heart Easy™ Roasted Garlic, Grilled Avocado Mashed Potatoes; Heart Easy™ Fast & Easy Corn Pudding with Veggies. You’ll be too full for dessert, but if you insist, stick to fresh berries without the whipped cream.

Heart Easy ™Roasted Citrus Chicken

This entree roasts up beautifully moist and tenderly infused with four citrus flavors and garlic.

Ingredients:

1, 5 lb whole, low sodium, hormone free, chicken.
1 lemon, cut into 8 pieces
1 lime, cut into 8 pieces
1 orange cut into 8 pieces
6 cloves of garlic, crushed
Tangerine infused olive oil*
Fresh ground black pepper

Directions:

Wash chicken and remove giblets. Pat dry.
Using a chopstick or a small spatula gently lift and separate the chicken skin from the raw breast meat. Carefully spread 1/2 of the crushed garlic under the skin and then repeat for the other chicken breast.
Press the garlic evenly under the skin.
Mix the lemon, lime and orange pieces together and push them into the chicken cavity. Close the cavity and secure with a small skewer or a couple of toothpicks.
Rub the exterior of the chicken with 1 T of the tangerine olive oil.

Place in a roasting pan. Cover the chicken breast, wing tips and drumstick tips with foil. Bake at 375˚ for 90 minutes or until chicken reaches 165˚ . Remove foil coverings after 1 hour and allow chicken to continue cooking for another 1/2 hour. Remove from heat and allow chicken to rest for 10 minutes. Carve and place on a platter for serving.

Pasolivo™ makes the Tangerine Olive Oil. https://www.pasolivo.com

You can also create your own version by grating the rind of a tangerine, adding 2 T of cold pressed virgin olive oil and let stand overnight. Drain the rind from the oil and use as directed.

Heart Easy™ Roasted Garlic, Grilled Avocado Mashed Potatoes Inspired by David Larkworthy

This amazing side dish is fresh, festive and delicious. It adds flair to any meal and becomes a topic of conversation immediately. Dazzle your guests with this one.

Yields: 4 servings

Ingredients:

1/2 lime,
1 1/2 Tablespoons of Smart Balance Light or I Can’t Believe It’s Not Butter Light
1 1/4 pounds Yukon or honey gold potatoes, scrubbed
1/2 cup non-fat milk
1 tablespoon olive or avocado oil
1/2 – 1 teaspoon white pepper
2 ripe avocados
1/2 teaspoon kosher salt
Fresh cilantro or parsley

Directions:

Scrub potatoes and cut them into 2″ pieces. Place in a microwave-safe dish and microwave 7-10 minutes until potatoes are cooked through. Set aside to cool. When cooled, peel the potatoes and place them in a bowl.

Cut avocadoes in half, remove the seed. Brush the avocado face with avocado or olive oil and place face down on a grill pan. (Pan with raised grill ribs.) Place lime face down on grill pan. Cook the avocados on medium low heat for 3-5 minutes until heated through. Cook the lime half for 2-3 minutes. Remove from heat and set aside. When the avocados are cooled enough to handle safely, scoop out the flesh and add to the potatoes.

Heat the milk and butter substitute in the microwave for :30-1:00 until butter is melted and milk is warmed. Squeeze the lime over the potato and avocado mixture, add milk, butter substitute, pepper and salt. Whip with a hand mixer or food processor. When fully blended and fluffy, turn into a bowl and serve. Top with parsley or cilantro.

Heart Easy ™ Fast & Easy Corn Pudding With Veggies
This dish is a one bowl wonder. Fix it and give yourself and your family the treat of comfort food without paying a high health price.

Ingredients:
Non-fat butter spray
3 cups canned yellow corn, drained (or 16 oz. frozen and thawed roasted corn)
1 egg plus 2 egg whites, beaten well or 1/2 cup Reddi Egg
1 cup chopped broccoli florets
1/2 cup chopped onion
2/3 cup seeded and chopped multi-colored peppers
2 Tbs. raw sugar
1/2 cup non-fat milk
1/4 tsp. ground nutmeg
2 packages of powdered butter substitute – Butter Buds
1/4 cup SoySation® 3 Cheese Blend, or The Original Almond® Mozzarella Shreds, half reserved
1/4 tsp. fresh ground pepper
1/8 tsp. Kosher salt
For a little southwest flavor add one 6 oz. can green chilies.

Directions:
Preheat oven to 350 degrees.

Spray an oven-proof casserole dish with non-fat butter spray. Beat the egg whites or Reddi Egg until fluffy (about 1 minute). Mix the rest of the ingredients together in a medium bowl and pour into prepared casserole dish.

Bake for 30 to 40 minutes or until casserole is firm. Top with the remainder of SoySation® 3 blend cheese or your choice of Lisanatti RiceCheeze® flavors or The Original Almond® Shreds. Allow cheese to melt for 1 minute before serving. Cut and enjoy.

Best Tip: You can order the cookbook Heart Easy, The Food Lover’s Guide to Heart Healthy Eating and give Mom the gift of heart health. Over 300 delicious recipes to help her stay young, healthy and fit.

Part Two: Ordering Heart Healthy in a Restaurant:
It’s Mom’s day so you want her to enjoy her outing. But remember that you’ll keep Mom around a lot longer if you follow a few heart healthy eating guidelines.

One excellent idea is to eat a healthy soup or salad before the entree. Healthy soups and salads can be filling and a good start for the meal. Avoid chowders such as clam, corn, split pea or potato and cheese. These are heavy on the butter and cream. Ask the waiter to describe what’s in the soup before ordering to check for saturated fats. Order a one cup serving and not a bowl.

If you’re choosing a salad remember that the salad isn’t usually the problem; the dressing is! Ask for a vegetable-heavy salad and the dressing on the side to control the amount you eat. Skip the creamy, fat-laden dressings and opt for the oil and vinegar, balsamic or fat free if they offer it. Stay away from sugary Asian dressings, unless you can check the ingredients, and avoid the staples like French, Blue Cheese, Thousand Island, or Ranch. You can also be heart-smart by mixing a small amount of olive oil and lemon juice yourself. Definitely skip the croutons, cheese toppings, crumbled bacon or tortilla chips.

If you are at a salad buffet choose lettuce and greens, such as spinach and vegetables like broccoli, cauliflower, carrots, celery, bean sprouts, fresh peppers, a sprinkle of peas or corn, and a handful or red or black beans.

Taking Mom out for international cuisine? Try these heart healthy ordering tips:
When eating Chinese food you want to avoid dishes with gravies, items that are fried or deep fried and dishes that are coated and then fried or wok fried. Avoid fried rice and order brown rice instead. Do not pour the sodium-heavy sauces over the rice. If you want to taste the sauces (Hoisin, plum, sweet and sour or soy) dip your fork or chopstick into the sauce then collect a portion of rice with it to achieve just a taste. This will help you to avoid ingesting too much sodium.

Don’t order the egg rolls, the fried won tons, or any deep fried appetizers. Order a Chinese chicken salad, dressing on the side and ask them to hold the crispy won tons. Skip dishes that feature fatty nuts like cashew, macadamia or sugared walnuts. Order all other dishes with nuts on the side and add only a small portion of the almonds, peanuts or walnuts.

Avoid dishes like Sweet and Sour Pork, Pork Ribs, Kung Pao Chicken, Moo Shu Pork, fried or coated shrimp items and dishes heavy with gravies or sauces. Order dishes with lean meats (preferably white meat chicken) or fish (not fried) make sure there are lots of vegetables in the dish and ask them to cook it or sauté with “light oil.” Always ask for your sauces on the side!

If you are taking Mom out for Mexican food, skip all cheeses, sour cream and tortilla chips.

Order chicken, fish or shrimp fajitas, ask for “light oil” and order only corn tortillas. Limit yourself to one or two tortillas because most commercial varieties contain lard and saturated fat.

Avoid flour tortillas and the creamy sauces such as enchiladas, burritos or chimichangas. Skip the re-fried beans because they are usually high in fat. (Fat free re-fried beans are available in the grocery store so you can enjoy them at home.) Enjoy the salsa (no chips please!) and the fresh verde and salsa fresco sauces. These contain simple ingredients with low or no fat.

Treat Mom to fish with a light, fresh sauce – a great way to enjoy Mexican cuisine. Be careful of the rice because it might be loaded with lard, butter and salt. The best advice is to ask your waiter what’s in a dish before ordering it. A light beer is a better alcoholic beverage choice than a sugar-packed, salt-rimmed margarita. Have beer or wine to avoid the high calories and high fructose corn syrup in the party drinks.

If Mom is craving Indian food there are many ways to eat healthy. When dining out order chicken or shrimp tandoori to avoid fatty marinades and sauces. You can also order dishes with half the sauce or simply ask for the sauce on the side. Avoid the ghee-drenched breads such as paratha or chapati and order your naan without the ghee.

Raita makes a great dip with yogurt and spices for your meal, and the rice dishes, if you ask for light oil or reduced ghee, ought to be okay. Order vegetable-heavy dishes and avoid the deep fried appetizers such as onion bhaji, papadums, pakoros and samosas. Dal is a good side dish and sauce because it is lentil-based and made with tomatoes, onions and spices. Curries can be made with ghee and coconut milk, ask about the sauce ingredients before ordering. You can request the kitchen to cook your dish with half the sauce or ask for the sauce on the side. Skip the deep fried desserts and stick with fruit.

If  Mom loves Italian food, the Mediterranean Diet provides foods that are heart healthy. Avoid the creamy, cheesey sauces like Alfredo and stick with the sauces made with fresh tomatoes and vegetables. Make sure to skip the fried, stuffed or “parmesaned” selections and stay away from the four-cheese ravioli and baked ziti. Your best bet is to order grilled chicken breast, baked fish or a pasta dish with marinara (no meat) sauce or go for the linguini and clams.
In general stay away from the steak houses and meat-oriented grills. Choose a restaurant that offers fish and chicken dishes or go vegetarian for a change.

Red wine or light beer is a good choice if you are celebrating with an alcoholic beverage. Otherwise stick with club soda.

Desserts can be a downfall if you’re not careful. Choose fresh berries and skip the cream or topping. If you want a taste, have a fork full of someone else’s desert. Avoid ordering your own unless it’s fresh fruit, berries or low fat heart healthy. It may be tough to pass up the desserts, but you can usually enjoy sharing a nice sorbet even though it contains sugar.

The words on menus you should definitely avoid are: fried, deep fried, sautéed, basted, breaded, coated, floured, fricassee, gratin, dusted, dredged, bisque, marinated * pan fried, wok fried, au jus, creamed, creamy, cream, cheesy, smothered**, mousse, chowder, buttered, encrusted, pastry. Commit those to memory and you’ll be on your way to eating heart-healthy.
* Marinated could mean high in oil, fat or sodium.
** Could mean smothered in anything. be careful of what the item is smothered in!

Heart Disease is 90% preventable according to the American Heart Association. What a wonderful way to tell Mom you care.

 

Ingredients

1 (8 oz.) bag whole grain pasta (macaroni, penne, twists)
2 (5 oz.) cans chunk light tuna in water, drained
4 celery ribs, diced
1 package (15 oz.) frozen peas, thawed
1/3-1/2 cup low fat Best Foods Mayonnaise
1 Tablespoon lemon juice
1/8 – 1/4 teaspoon cayenne pepper
1/4-1/2 teaspoon Kosher salt
Fresh ground black pepper to taste

Directions

Cook pasta according to package directions, but don’t overcook. (Al dente is your goal.)Drain, and allow to cool.
In a large bowl, combine pasta, celery, peas, mayonnaise. Stir until well-combined.
Add cayenne pepper and salt.
Refrigerate for at least one hour before serving. Top with fresh ground pepper.

Simply replace the tortilla chips with red potatoes and you can really enjoy this tasty and filling Mexican style dish. This recipe has all the flavor of a fiesta, minus the saturated fat.
Serves four.

Ingredients:

10 medium red potatoes, washed, not peeled
1 can – 16 oz. Chili Beans non fat, low sodium
1 package SoySation® Shredded 3 Cheese Blend or SoySation® shredded cheddar style or Veggie Shreds Mozzarella & Cheddar
1 Cup diced onion
2 Cups cooked and seasoned chicken or turkey breast, or ground turkey breast
1/2 package of Taco or Chili dry mix – low sodium

Topping:
1 Cup chopped tomatoes
1/2 Cup sliced scallions

Garnish:
1-2 Cup Heart -Easy™ Guacamole
1 Cup non-fat sour cream.

Directions:
Preheat oven to 350◦.

Boil the water in the large pot. Add the whole washed potatoes to the boiling water. Cook for 20 minutes or until a knife comes out of the potato easily when tested.
Cook the chicken breast over medium heat until tender (15-20 minutes). When cooked, dice the chicken or shred it and return to skillet with 1/2 Cup water and the half package of Taco or Chili mix. Stir well for about a minute and then remove from heat.

Or, cook ground turkey in a skillet using a fork to separate and create a fine mixture of the ground meat. When turkey is cooked, add 1/2 Cup water and the half package of Taco or Chili mix. Stir well for about a minute and then remove from heat.

Use a non stick, fat free spray in a 13×9 glass or metal baking dish. Cut the potatoes into 1″ cubes and line the bottom of the baking dish with the cubed potatoes. Cover the potatoes evenly with the canned chili beans. Add a layer of the onion over the beans. Top that with the chicken or turkey mixture. On the very top layer add the SoySation® cheese. Cover the dish with aluminum foil.
Place in oven for 35 minutes. When dish is thoroughly heated and cheese is melted, top with the fresh tomatoes and scallions. You can serve on individual plates, or serve buffet style and let the guests help themselves. Have the sour cream and guacamole toppings ready for garnish.